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Kuwana zvakaoma kupfuudza chetsoka? Zviri kukuita kuti unzwe kushushikana uye zvichikutadzisa kuita zviitiko zvako zvezuva nezuva? Kana hongu, iwe unogona kunge uchipatirwa. Kusagadzikana kwekushanda kwematumbu kunowanzo kukonzera kupatira nekuda kwekusakwana kwemvura yekudya, iyo fiber isina kukwana mukudya, kukanganiswa kwekugara uchidya kana kujaira, kushushikana nezvimwe.
Kuzvimbirwa kunoitika kana munhu achinetseka kubvisa ura hukuru pasi pematumbu matatu pavhiki. Unongofanira kushandisa mishonga chete kana kuomeswa kuchiwedzera kwemazuva anopfuura maviri.
Kuzvimbirwa kwenguva yakareba kunogona kutungamira kumatambudziko akati wandei ehutano sekuzvimba kwedumbu, haemorrhoids, anal anal, pwere dzakaputika nezvimwe. Zvakakosha kucherechedza shanduko mune ako enguva dzose kufamba ura maitiro [1] . Mishonga yekurapa yakatsaukana inobatsira kurapa kupatira, senge kudya kwefibhi-yakapfuma, kunwa mvura yakawanda, kurovedza muviri nguva dzose, yoga, kufungisisa kudzikamisa kushushikana, etc.
Zvikafu zvekubatira
Kuzvimbirwa kune zvikonzero zvakasiyana siyana zvakadaro, kazhinji kacho mhedzisiro yekufamba kunononoka kwechikafu kuburikidza nedzekugaya system, izvo zvinogona kunge zvichikonzerwa nezvikonzero zvakaita sekushaya mvura mumuviri, kudya zvisina tsarukano, mishonga, chirwere, zvirwere zvinokanganisa hurongwa hwemitsipa kana kusagadzikana kwepfungwa. [piri] [3] .
Kudya chikafu chakapfuma mu fiber uye mvura kunogona kubatsira kudzivirira kuzvimbirwa. Sekutaura kunoita nyanzvi dzezvehutano, vakuru vanofanirwa kuwana 25 kusvika 31 g yefibre pazuva [4] . Iwe unofanirwa kunwa mvura nezvimwe zvinwiwa, izvo zvinoita kuti zvituru zvako zvinyoro uye kuve wakasununguka kupfuura.
Muzviitiko zvakawanda zvekuzvimbirwa, kunyanya dzimwe nguva, kuita chikafu uye mararamiro maratidziro zvinobatsira kwazvo. Kutora-pamusoro-pe-laxatives kunogona kuteverwa semhinduro yenguva pfupi nekuti kushandiswa kwenguva refu kwema laxatives kunogona kukonzera kupera simba uye zvimwe zviitiko, kupindwa muropa [5] .
Pano, taunganidza runyorwa rwezvibereko nemiriwo pamwe nemamwe marudzi ezvikafu zvinogona kukubatsira kubvisa kuzvimbirwa. Tarisa.
1. Banana
Mabhanana akapfuma mu potassium ne electrolyte, ayo anobatsira mukudzorera hutano hwakanaka hwekugaya. Michero iyi inoshanda pakurapa matambudziko emudumbu sezvo achibatsira mukudzorera ura uye kurapa manyoka [6] . Idya bhanana rakazara, kana iwe uchinetseka kuenda kuchimbuzi mangwanani.
2. Orenji
Zvibereko zveCitrus semaranjisi zvine yakawanda-yekutsetseka-inonyorovesa vitamini C uye faibha. Maorenji zvakare ane naringenin, flavonoid iyo inogona kushanda seyakaregedza, ichibvumira kupfuura kwakatsetseka kwezvituru [7] .
3. Raspberry
Raspberries inogona kubatsira kuwedzera kuwanda kwechigaro chako kubatsira chikafu kufamba zvakanaka kuburikidza nehurongwa hwekudya [8] . Aya mabriji anobatsirawo nekuvandudza kugaya kwako.
4. Kiwi
Iyo yepamusoro faibha uye zvemukati zvemukati mu kiwi zvinoita kuti chive chibereko chakanakisa kuita kuti ura hwako hufambe. Zvakare, kiwis yakanakisa laxatives uye inotungamira kune kuumbwa kweanowedzera uye akanyorova chetsoka [9] .
5. Apple
Kudya maapuro kunogona kubatsira kupa zororo kubva pakuzvimbirwa nekuda kwekuvapo kwepectin fiber, iyo inogona kubatsira kumhanyisa kufamba kwechigaro kuburikidza nematumbu, kugadzirisa zviratidzo zvekudzvinyirirwa [10] .
6. Muonde
Vatsvagiri vakaona kuti maonde anonwisa uye nekutaurisa ura uye kuita seakasvibisa laxative nekuda kwavo kwakanyanya fiber zvemukati [gumi neimwe] .
7. Prunes
Yakadyiwa zvakanyanya senzira yekurapa yekurapa kupatirwa, michero ine fiber isina insoluble iyo inobatsira kuwedzera huwandu hwemvura muchigaro, ichiwedzera huwandu kuzvigaro uye ichipa ruyamuro kubva pakurambiwa [12] .
8. Peya
Kudya pear michero kunogona kubatsira kudzikisira kupatira nekuti vane yakawanda yakawanda fructose uye sorbitol (shuga yedoro inowanikwa mumichero nemichero ine diuretic, laxative uye cathartic pfuma) [13] .
9. Bael Chibereko
Iyo pulp yemuchero uyu yakashandiswa muAyurveda semushonga wekukurumidza wekudimbirwa [14] .
10. Mazambiringa
Kune vamwe vanhu, kudya mazambiringa kunogona kukurudzira kutenderera kuri nani. Izvi zvinodaro nekuti mazambiringa ane hurefu hweganda-kunyama, zvinoreva kuti vakapfuma mufaera uyezve vakapfuma mumvura [gumi neshanu] .
Verenga Zvakawanda Pano: Zvibereko ZveKubatirwa Rubatsiro
11. Broccoli
Broccoli ine sulforaphane, chinhu chinogona kubatsira kukurudzira kugaya uye kubatsira kudzivirira kuwanda kwemamwe hutachiona hutachiona hunogona kukanganisa kugaya kwakanaka, zvichidaro kukurudzira kukurumidza ura [16] .
12. Mbatatisi
Mbatatisi ine zvinhu zvinovaka muviri zvakasiyana zvakaita semvura, faibha, magnesium, uye vhitamini B6 zvinoshanda senge laxative, zvichivaita sarudzo yakanaka kune mumwe munhu anotambura nekuzvimbirwa [17] .
13. Sipinachi
Yakakwirira mune ese fiber uye magnesium, sipinashi inobatsira iyo colon kuburitsa zvinhu kubva mumuviri wako, izvo zvakabatanidzwa nekupa kudzimbirirwa [18] .
14. Brussels Inomera
Brussels inomera hupfumi sosi ye fiber uye folate, iyo inobatsira kuwedzera yakawanda uye huremu kuzvituru. Izvi, zvakare, zvinobatsira kupa zororo kubva pakuzvimbirwa.
15. Artichokes
Artichoke, kana ichinge yadyiwa, inoita sekukorobha ichidzika nemumatumbo, ichitora chikafu chakagayirwa pamwe chete nacho uye ichibatsira kubvisa izvo zvisingadiwe nenzira yechigaro.
16. Rhubarb
Muriwo wakakosha unoshandiswa kurapa kupatira, rhubarb ine laxative mhedzisiro. Muriwo uyu unonyatso kuzivikanwa nehunhu-hunosimudzira zvivakwa nekuda kwekuvapo kwekomboni inonzi sennoside, inozivikanwa nemishonga yekuzorodza [19] .
17. Bhinzi yeGreen
Kudya bhinzi yegirini kunogona kubatsira kusimudzira kugaya kuri nani uye nekuvandudza huturu hwako.
18. Cucumber
Iyo yemvura yakakwira (96 muzana) mumucucumber inovaita chimwe chezvakanakisa chikafu kubatsira nekuzvimbirwa.
19. Kabichi
Yakakwirira mune yekudya fiber, makabheji akakosha kuzorodzwa kwekudzivirira [makumi maviri] . Iyo faibha uye zvemukati zvemukati mune kabichi zvinobatsirawo kudzivirira kupatira uye kuchengetedza nzira ine hutano yekugaya.
20. Okra
Okra ine mucilaginous fiber (inogadziriswa fiber ine mvura yemukati uye inoshandura gooey) iyo inogona kubatsira kubvisa kuzvimbirwa [makumi maviri nerimwe] .
21. Yoghurt
Zvigadzirwa zvemukaka senge yoghurt ine ma microorganisms anozivikanwa seprobiotic (mabhakitiriya akanaka), ayo anogona kubatsira kuvandudza hutumbu hutano uye kupodza zvituru [22] . Mabhakitiriya akanaka, senge polydextrose, Lactobacillus acidophilus, uye Bifidobacterium lactis, anobatsira kurapa kupatira.
22. Mapundu
Bhinzi, nyemba, nhanga nemapizi zvine fiber yakawanda, chinhu chinokurudzira kugaya zvakanaka uye chinoderedza kuzvimbirwa [2. 3] . A 100 g kushumirwa kwemapundu ane huwandu hwakawanda hwezvimwe zvinovaka muviri zvinobatsira kudzikamisa kupatira, senge potasium, folate, zinc uye vhitamini B6.
23. Soupu
Nyanzvi dzehutano dzinoti kunwa masupu akajeka kunogona kubatsira kudzora kupatira. Inovaka muviri uye iri nyore kugaya, kunwa svutugadzike, masobho akajeka anogona kuwedzera hunyoro kune akaomarara, zvituru zvakaomarara, izvo zvinogona kuvapfavisa, zvichiita kuti zvive nyore kupfuura [24] .
24. Zvigadzirwa Zvegorosi Zvakakwana
Chikafu chakagadzirwa kubva pagorosi, chakadai senge chegorosi-chingwa, pasita, zviyo nezvimwewo inzvimbo yakanaka yekusakadza fiber, iyo inowedzera huremu kuzvigaro uye inomhanyisa ura kufamba kuburikidza neura [25] .
25. Maorivhi Oiri
Mafuta omuorivhi ine hunyoro laxative mhedzisiro, iyo inogona kudzikamisa kuyerera kwezvinhu kuburikidza neura uye kubvisa kuzvimbirwa [26] . Pamwe pamwe nekuvapo kwemakomponi anovandudza kugaya, mafuta omuorivhi anewo antioxidant, antibacterial uye anti-kupisa zvinhu.
Pamashoko ekupedzisira…
Muzviitiko zvakawanda zvekuzvimbirwa, kunyanya dzimwe nguva, kuita chikafu uye mararamiro maratidziro zvinobatsira kwazvo. Zvikafu zvakawanda zvinogona kubatsira kubvisa kuzvimbirwa. Kudya-kwakapfuma-fodya kunobatsira kuwedzera kuwanda uye huremu kuzvituru, kuvapfavisa uye kukurudzira kufambisa ura. Kubatsira kudzivirira kana kubvisa kuzvimbirwa, dzivisa chikafu chine fiber shomashoma senge chikafu chinokurumidza, machipisi, chikafu chakagadzirwa nezvimwe.Zvisinei, taura nemupi wako wezvehutano nezve izvo zvakakunakira iwe.
Inowanzo Bvunzwa Mibvunzo
Mubvunzo. Ndezvipi zvekudya zvinozoita kuti ubve ipapo?
TO: Chikafu chinokubatsira kunyura ipapo maapuro, michero, kiwifruit, mapeya uye bhinzi. Iye zvino unoziva zvekudya usati waenda kune loo.
Q. Chii chinobatsira kupatira nekukurumidza?
TO: Dzimwe nzira dzekurapa dzinokurumidza dzinogona kubatsira kufambisa ura mumaawa mashoma dziri kutora fiber yekuwedzera, kudya chikafu chepamusoro-fibhi, kunwa girazi remvura, kutora laxative kana kushandisa stool softener.
Q. Mabhanana akanaka here kuzarirwa?
TO: Ehe, mabhanana akanakira kupatira nekuti iwo ane fiber yakawanda.
Q. Mazai anokonzera kupatira here?
TO: Kudya yakawanda yemafuta ane nyama yakawanda, zvigadzirwa zvemukaka nemazai zvinogona kukonzera kupatira.
Mubvunzo.Ndinodurura sei ura hwangu?
TO: Heino runyorwa rwezvinhu iwe zvaungaite kudurura ura hwako pasina kumanikidza, sekuti, gara pachimbuzi zvakanaka, tendera mhasuru dzako kusundira kumberi, chengeta muromo wako uvhure zvishoma uye kufemera kunze. Paunenge wapedza, dhonza yako anorectal mhasuru (tsandanyama dzinodzora pasi pako).
Q. Ndezvipi zvinwiwa zvinokuita marara?
TO: Prune muto, muto wemonimu uye muto weapuro zvine fiber, sorbitol, uye mvura, uye ivo vanogona kubatsira kubvisa kuzvimbirwa.
Arya KrishnanEmergency MedicineMBBS Ziva zvimwe
